A snowfall warning is here so it’s time to get ready to shovel those sidewalks and driveways. Falls are a great risk for the health of seniors and never any fun for anyone. Here are some tips from Dr. Colin Wilson of Downtown Chiropractic for shoveling without the pain.

Warm-up. Before beginning any snow removal, warm-up for five to ten minutes to get the joints moving and increase blood circulation. Follow this with some gentle stretches for the back, arms, shoulders, and legs.

Push, don’t throw. Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning – position yourself to throw straight at the snow pile.

Bend your knees. Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.

Watch the ice. Be careful on icy walkways and slippery surfaces. Coarse sand, ice salt, ice melter, or even kitty litter can help give sidewalks and driveways more traction, reducing the chance of a slip or fall.

Take a break. If you feel tired or short of breath, stop and take a rest. Make it a habit to rest for a moment or two for every 10 or 15 minutes of shoveling.

Most Important!Stop shovelling immediately if you feel chest or back pain, feel dizzy, are short of breath or if your heartbeat is rapid. Seek medical attention right away.

Chiropractic can help prevent backpack problems by teaching you how to spare your back when shoveling. Should you suffer an injury from shoveling, chiropractic can also provide relief for your pain.